Toronto Yoga Mamas Blog

How To Make Simple, Nutritious & Delicious Energy Balls

1/31/2018

Energy balls are a great way to satisfy your hunger, gain energy, and save time -- especially when you’re super busy or feeling exhausted! These sweet treats are easy to make and are the perfect snack to prepare ahead of time.

Michelle Tirmandi, Holistic Nutritionist at Yoga Mamas took to Facebook Live to teach busy Mamas how to prepare these yummy energy balls.

Pregnant? 5 Reasons You Should See A Naturopathic Doctor

1/27/2018

Written By Dr. Shannon Vander Doelen, Naturopathic Doctor At Yoga Mamas

Naturopathic Doctors are medically trained and naturally focused. Working with an ND during your pregnancy can give you all the research-backed information you need to have as natural and healthy of a pregnancy as possible. A Naturopathic Doctor with a focus in pregnancy care creates individualized health plans to help mamas feel their best during their pregnancy and beyond. Still not sure why to see an ND? Here are 5 reasons you might.

1. To deal with early pregnancy symptoms naturally

Though the first trimester is exciting, it can also be pretty rough for some pregnant mamas - nausea, exhaustion and aches - there is a lot to battle through! If you’re feeling like these symptoms are negatively impacting your quality of life, know that we can use strategic supplementation of nutrients, and tools like acupuncture and lifestyle medicine to improve how you feel. Stay the course, mama - the second trimester is usually a huge relief!

2. To assess your current health status

Naturopathic Doctors can order the same tests that your midwife or OB/GYN can - but sometimes we interpret them differently. As an ND, I want to makes sure that your levels aren’t just sufficient, but that they are optimal! The baby will steal whatever it needs from you, and if you don’t have enough of some particular vitamins and minerals, that can leave you quite deficient (and that comes with it’s own set of issues!) Let’s test instead of guess.

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3. To know with certainty what natural health products are safe to take while you’re pregnant

One thing you’ll hear me say often is that “just because something is natural, doesn’t mean it’s safe” and this couldn’t be more true when you are pregnant. Many natural health products have not been tested for safety in pregnancy, and as a result many healthcare practitioners give a blanket statement to not take any herbs or supplements other than a prenatal vitamin. This is taking it from one extreme to another! There are many herbs, vitamins, minerals and nutrients that are not just safe in pregnancy, but can be very helpful to manage symptoms, support mama’s health, and even support baby’s health. But, you should be getting your recommendations from a practitioner who is well trained in pregnancy to make sure the product, the brand, and the dose are safe for you and your babe.

4. To ask all of your questions.

Many mamas feel rushed through their prenatal appointments, or they feel embarrassed to ask questions that might seem silly. I promise that there is no question too silly to ask me. It’s incredibly important that you are informed and feel empowered in the choices you make. While I’m not trained to deliver your baby, I am well versed to help you understand your health and your body during this time, and to help guide you to resources that will help you make the big decisions about your pregnancy and birth.

5. To manage more serious pregnancy complications if they come up.

Some pregnant mamas will end up being diagnosed with more serious conditions during their pregnancy that might leave them with special requirements, or in a situation that may change their birth plan. Conditions such as pre-eclampsia and gestational diabetes may require conventional medical management, but your Naturopathic Doctor can also support you by making appropriate recommendations that are safe to combine with your other treatments, and to improve birth outcomes.

If you want to discuss your pregnancy journey, find out what prenatal vitamin is right for you, or get support in making dietary and lifestyle changes, reach out to a Naturopathic Doctor who focuses on pregnancy and postpartum health. I am currently accepting new patients at Toronto Yoga Mamas and invite you in for a complimentary meet and greet consult to chat further!

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4 Foods To Help With Morning Sickness

1/24/2018

Despite being an incredibly exciting time, early pregnancy can also bring on terrible nausea or ‘morning sickness’. The good news is that by changing what and how you eat, you can easily learn to prevent and manage the symptoms, allowing you to enjoy this special time.

Michelle Tirmandi, Holistic Nutritionist at Yoga Mamas took to Facebook Live to discuss her top 4 foods to help with morning sickness, as well as preventative lifestyle tips to avoid or ease nausea.

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Holistic Nutrition Consultation

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6 Yoga Poses For Your Second Trimester

1/22/2018

Finally, the 2nd Trimester! By now many of your friends and family are wise to your ‘good news’, and you can sigh a breath of relief knowing that your coworkers are no longer speculating on your frequent bathroom breaks (or constant snacking). Although your body continues to stretch and grow as baby develops, many women experience a renewed sense of energy in their 2nd trimester–Hooray! Time to harness that chutzpah and roll out your mat.

Today we’re sharing six yoga poses, which are ideal for women in your 2nd trimester. You can also check out our post featuring poses for your 1st trimester.

Seated Crescent Moon

As baby grows, the muscles and ligaments around your uterus stretch, sometimes causing tenderness and discomfort through the midsection. While it may seem counter intuitive, easing into these sensations regularly with a gentle side-body stretch can help. In a comfortable seated position, take a few cycles of breath to quiet the mind and bring your attention to your expanding belly. Inhale to sweep your arms overhead. Exhale, grounding your right hand on your mat as you lean to the right. Reach your left arm up and towards the right, forming a canopy over your head. To exit the pose, inhale, straightening your spine, touching palms overhead before you gently exhale arms down. Repeat on the left side.
Tip: During your side-stretch, think of opening your chest towards the ceiling to avoid collapsing through the upper body.

Seated Wide Legged Forward Fold

Seated forward folds calm the nervous system, while bringing length to the spine and hamstrings. And a nice wide position for the legs leaves lots of room for your baby bump! Sitting on a cushion or blanket to ease the hips, open your legs wide along your mat, toes flexed towards the ceiling. Inhale to lengthen your spine and drop your shoulders away from your ears. On your next exhale, walk your hands forward, hinging at the hips. Keep your chest shining forward to focus the stretch within your hips and thighs. Enjoy 5-6 cycles of breath before walking your hands back towards your body and gently brining your legs together.

Tip: For more relaxation in the upper body during the forward fold, lower your head and arms onto a comfortable stack of pillows or blankets.

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Warrior II

It comes as no surprise that labour is hard work; use Warrior II to build strength and endurance by firing-up your legs and arms! Standing at the top of your mat, step your left foot backwards into a wide stance. Your right toes point forward while your left toes point to the side of your mat. Bend deeply into your right knee and grow wide through your chest as you reach your arms towards either end of your mat. Direct your gaze over your right fingertips, breathing deeply for 5-6 cycles of breath. Repeat on the left side.

Tip: Invite some movement into Warrior II by straightening both legs and sweeping your arms overhead on your inhale. Then exhale as you re-bend the right leg and return your arms to shoulder height.

Chair Pose Variation

Now that you’ve warmed up your legs in Warrior II, keep the fire alive with this powerful Chair Pose Variation. Standing at the top of your mat, hold a block or book between your palms and separate your feet to hip distance apart. Inhale to feel energy and length run from the soles of your feet to the crown of your head. Exhale to sit back in space (as though there is a chair behind you), extending your arms in front of you. With each inhale, draw energy up from the ground towards the top of your head. With every exhale, squeeze your block and sit a little bit deeper. Enjoy 5-6 cycles of breath before straightening your legs and gently lowering your arms.

Tip: Notice if you are holding tension in your shoulders, neck, jaw or brow during this challenging pose. Using your breath, exhale tension from the areas of your body that do not serve you in this pose.

Tree Pose

Including Tree Pose in your regular practice encourages stability and balance—especially important as Baby is changing your centre of gravity week by week! Standing at the top of your mat, bend your right knee and position the sole of your right foot along the inner seam of your supporting leg. Position your arms in a way that helps you feel most stable, whether reaching towards the ceiling or in a prayer. For an added challenge, experiment with closing you eyes for a moment or two {have a chair or wall nearby in the event you need extra support with balance}. Enjoy 5-6 cycles of breath before repeating on the other side.

Tip: Add a simple meditation to your Tree Pose by contemplating the following mantra: “Mother Earth is wise and my roots run deep.” Know that just as nature is wise, so is your body Mama!

Pigeon

Pigeon is often found towards the end of practice, when your body is warm and your mind is ready to face the challenge of resting in this intense stretch. Sitting on a bolster or pillow, swing your left leg behind you, extending your toes towards the back of your mat. Your front leg should run roughly parallel with the top edge of your mat. Inhale, finding length through your spine before you exhale to bow your chest forward. Find complete relaxation in your upper body by resting your chest and forehead on several blocks or pillows, making sure to leave enough room for baby. Enjoy 7-8 cycles of breath before repeating on the other side.

Tip: Many yogis believe negative energy can accumulate in the hips over time. Without judgment, notice how your thoughts and feelings are influenced by the deep stretch.

Time to wrap up your practice with your favourite resting pose. As your baby bump grows you may feel more comfortable taking savasana lying on your left side rather than on your back. Be sure to listen to the changing needs of your body with every pose as you yoga your way through your 2nd phase of pregnancy!
Find out which yoga poses are ideal for your 1st trimester.

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